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Breakfast/Brunch : Egg dishes

Last Updated: Jul 13th, 2009 - 18:54:37

Sweet Onion Frittata
By Sandra Woodruff

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Yield: 4 servings

1 tablespoon extra virgin olive oil
1 large sweet or Spanish onion (about 1 pound), thinly sliced and separated into rings
1 teaspoon dried marjoram or thyme
1/4 teaspoon ground black pepper
2 teaspoons crushed garlic
2 cups fat-free egg substitute
2 tablespoons grated Parmesan cheese
1 cup shredded reduced-fat mozzarella, provolone, or Swiss cheese

1. Coat a large skillet with the olive oil. Add the onions, marjoram, and pepper, and place over medium heat. Cover and cook for about 10 minutes, stirring occasionally, until the onion is tender and lightly browned. Add the garlic and cook for another 30 seconds. Spread the onions evenly over the bottom of the skillet.

2. Stir the Parmesan cheese into the egg substitute and pour the mixture over onions. Reduce the heat to medium-low. Cover and cook without stirring for about 5 minutes or until the eggs are set around the edges (the top will still be runny).

3. Remove the lid from the skillet and wrap the handle in aluminum foil (to prevent it from becoming damaged under the broiler). Place the skillet under a preheated broiler and broil for a minute or two, or until the eggs are set but not dry. Sprinkle the shredded cheese over the top and broil for another minute to melt the cheese. Cut the frittata into 4 wedges and serve hot.

Nutritional Facts (per serving)

Calories: 216  
Carbohydrates: 12 g  
Fiber: 2 g  
Fat: 8.8 g  
Sat. Fat: 3.9 g
Cholesterol: 19 mg   
Protein: 21 g  
Sodium: 443 mg   
Calcium: 292 mg
Potassium: 358 mg
GI rating: low
Diabetic exchanges: 3 lean meat, 2 vegetable, 1 fat

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